Warm-up
Mobilize for 5 minutes
:20 Hollow Rock Hold
10 Reverse Lunges per side (optional: DBs or plate)
3–5 Strict Pull-ups with :02 hold at top

Conditioning
3 Rounds:
24 Cal Row
21 Hang Power Cleans (115/80)
18 Step-Back Front Rack Lunges (115/80)
15 Over-the-Bar Burpees

Gymnastics Conditioning
6x12 Kipping HSPU
1:00 Easy Bike/Row between sets

Extra Work
Gymnastics Conditioning
5 Rounds:
:45 easy Rowing
5 Ring Muscle-ups

*Programming modified from Ben Bergeron's CompTrain